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Helpful Tips  // Browsing posts in Helpful Tips

28 Jul Posted by in Helpful Tips | Comments

Deload lifting week

Who is ready for a deload lifting week?  If you went hard and heavy enough the last cycle of 5′s, 3′s and 2′s, you should be very thankful. Spend lots of extra time on mobility this week to get you ready to get back on the next lifting cycle and ready to hit some PR’s. […]


17 Jul Posted by in Helpful Tips | Comments

Prison Rules are back!

Who is excited for this workout?! This is such a great workout to build up your conditioning as well as rep speed in the barbell movements.   Coaches Notes: Loading – based on your weakest movement of the 3.  Choose no more than 50% of 1RM Form – Not letting form degrade more than 10-20% […]


08 Jul Posted by in Helpful Tips | Comments

Strength training protocol

We are back on the strength cycle for the next 3 weeks! We will cycle through 5 reps, 3 reps, 2 reps and then a rest week from lifting.  To get the most out of the strength routine it is recommended that you lift heavy on all of your sets. Starting your first set at […]


20 Jun Posted by in Helpful Tips | Comments

Want to improve your overhead squat mobility?

  Next time you are in, ask your Coach to analyze your overhead squats to see what areas need to be mobilized and strengthened. We have put together some mobility program templates based on the common overhead squat faults.  If you want improvement in your mobility and strength, I recommend picking up a routine and […]


18 Jun Posted by in Helpful Tips | Comments

How are your breathing mechanics?

If you are interested in learning how to make your running more efficient, might be want to check out the video by K-Star below. If you’re not gut-smashing and managing your spinal mechanics, you’re not breathing properly. If you’re not breathing properly, you’re not preforming optimally AND you’re not recovering. Athletes: Get your spine right […]